Circus Maximus had 6 today for some warm-up exercises from the Wall Street Journal and some KB exercises I found on the internet, plus a few oldies.
Warmup with SSHs, Lunge Twist out, Lateral Lunge Knee Hug, John Travolta, Skaters (right foot back, right hand to left foot)
20 High Pulls: 20 Deep Mountain Climbers; 18 of each, 16 of each, etc.
| Slingshot | 10 each direction (around body) |
| Halo | 10 each direction (handle points up in front, upside down in back) |
| Single Arm Deadlift | (Keep back straight, KB on ground, to KB at waist) 10 each side |
| Single Leg Deadlift | 10 each leg (Same leg goes up as the arm with the kettlebell, balance) |
| Turkish Getup | 5 each side (leg bent at knee is the same side as upraised arm) |
| Goblet Squat | 20 in total (handles pointing down, deep squat) |
| Racked squat | 10 each side |
| Racked lunge | 10 each side |
| Alternating Single arm swing | 20 in total |
| Clean and Press | 10 each side (start with KB on ground, bend knees, keep KB close to body) |
| Squat and Press | |
| Bottom up Clean | 10 each side (KB upside down at rack, hold 5 seconds) |
| Overhead squat | 10 each side (KB held with arm straight above head) |
| High Pull | 10 each side (A swing but pull the KB to the shoulder at top of swing, then push back and finish the swing) |
| Snatch | 10 each side (Start with KB between legs, End with KB above head.) |
20 Pull-overs (laying on back)
20 Presses (laying on back)
20 Rosalitas
60-count 6-inch leg lift
Announcements:
June 4 at Epiphany Lutheran from 10:00 AM to 3:00 PM: Blood Drive. Please register at RedCrossBlood.org. If you would like to sign up to help, you can go to the Q signup sheet. There is a tab for the Blood Drive.
June 4 ALSO: The Bridge: Flatline is the man to see on details.
The dynamic stretching exercises we used as warm-ups were a little difficult to do in cadence. They also required demonstration to explain. Surprisingly enough, the Wall Street Journal does have things in it other than business news. They have some good articles on exercise.
The 60-count 6-inch leg lift was accompanied by complaints from White Deer. Seems he visually measured the height of my heels off the ground and it was higher than 6 inches. I’m not sure he’s right but, I’ll give him 50% of my pay for being Q today.
